notes on health

April 1, 2026

As I lay awake 4 AM in the morning feeling my body being battered by my choices, I am trying to draft a simple routine I can follow to make my health and eventually life better. I like the name - protocol, better. Inspired by Bryan Johnson.

Stress

Before the protocol, it's very important to address stress. It's inevitable, especially with modern life with news and notifications constanly begging for attention. Especially high demands of work. Best case would be to do start something on my own that that won't ask so much from body but will help me earn suitably, till I do that I have to work on a job that will have periods of stress. It's also impossible to miss news.

So it's very imperative that I have tools which will help me.

  • Meditate every day
  • Sleep - on time, enough time every time

Protocol

1. Sleep

The most important, the only thing I need to do even if I can't follow others.
Consistent 8 hours of sleep (minimum).

How?

  • Lower resting heart rate (RHR) before bed
  • allocate enough time ~9 hours.

Rules

  • Stop screens by 9 PM unless it's a work emergency.
  • Even if it feels good to game, I need to stop playing by 8 PM.
  • Things that calm mind - relax with a book, a hobby or a conversation
  • No stimulants - caffeine
  • No fights after 5 PM

2. Food

Seven words - Eat food, not too much, mostly plants.

Saying yes to

  • real foods, mostly plants, lots of vegetables, fruits, whole grains like oats, beans, lentils, nuts and seeds.

and saying no to

  • rice, pasta, bread
  • sugar, sugarfree alternatives, junk foods and things that I can't pronounce easily.
    • Especially soft or energy drinks
  • red meat
  • things that cause havoc - caffeine, nicotine, etc.

3. Exercise

  • Strength
  • Cardio
    • 150 mins a week, Green Heart Zone
      • 21 mins a day
    • 10K steps a day

4. Skin care

  • Use sunscreen in morning
  • Avoid direct sun exposure when the UV index is high (10 am – 4 pm)
  • Get sunlight early in the mornings and later in the afternoons
  • Wash face, use moisturizer

5. Oral care

  • Waterpik
  • Floss
  • Brush
  • Tongue Cleaner
  • Dentist visit every 6 months